If you think golf fitness exercises means bulking up like Bryson DeChambeau, don’t worry.
I’m talking about practical exercises that help regular folks play better golf without feeling like they’ve run a marathon by hole 12.
After years of trial and error, I’ve learned that golf fitness isn’t about becoming a gym rat.
It’s about targeting specific muscles that make a real difference in your game. Think of better drives, smoother putting, and enjoying those last few holes instead of dragging yourself through them.
Why Golf Fitness Matters
Remember that feeling around hole 14?
Your drives start getting shorter, your irons feel heavier, and suddenly, that sand trap shot resembles Mount Everest.
Been there.
That’s exactly why I started taking golf fitness seriously, and the results surprised me more than that one time I hit a straight drive.
Within just a few months of adding some basic fitness work, three things changed for me:
- My drives picked up an extra 15 yards
- My back stopped complaining after every round
- I had the energy to grab a drink at the 19th hole
Let’s break down what proper golf fitness really does for your game.
Improved Strength and Flexibility
I used to think flexibility was just for yoga enthusiasts, but trust me – when you can rotate fully in your backswing without feeling like you’re going to snap in half, it’s a game-changer.
It might not sound exciting, but stretching is a big deal. Golfers who stretch regularly can swing with more control and less pain.
Increased Endurance
Here’s a fun fact: walking 18 holes is roughly like covering 5 miles while doing about 100 mini-workouts (aka swings).
No wonder we’re exhausted by the back nine!
But when you build up your endurance the right way, those uphill walks to the 17th green stop feeling like climbing Kilimanjaro.
Better Posture and Balance
Ever notice how the pros make even the trickiest shots look easy?
Sure, talent helps, but it’s really about balance and posture. Once I started working on these basics, my consistency improved dramatically.
Fewer shots that look like I’m swinging underwater definitely helped my scorecard.
Types of Golf Fitness Exercises
After experimenting with different workout routines, I’ve found that golf fitness breaks down into three main categories that move the needle on your game.
Let’s focus on exercises that give you the most bang for your buck without requiring a gym membership or fancy equipment.
Cardio Exercises
Cardio – the foundation of lasting energy on the course. In my experience, you don’t need marathon training to see improvements.
Here’s what works:
Walking with your clubs: Start by walking nine holes twice a week. It’s simple but perfectly mimics what you’ll do on the course.
Jump rope: Just 10 minutes before your practice sessions helps with footwork and coordination. Plus, it’s portable enough to keep in your golf bag.
Stair climbing: Whether it’s actual stairs or a machine, this builds the exact kind of endurance you need for those uphill lies on 18.
Strength Training
When it comes to strength training, we’re looking for power and stability, not bodybuilder bulk.
These exercises directly translate to better golf performance:
Core rotations: Practice rotating like your golf swing using a resistance band. Start with 10 reps each side, focusing on control.
Medicine ball throws: Stand sideways to a wall to mimic your golf swing while throwing a light medicine ball. This builds explosive power where you need it.
Planks: Hold for 30 seconds, working up to a minute. A strong core equals better posture throughout your round.
Flexibility and Mobility
Flexibility might not sound exciting (because it isn’t), but it’s your secret weapon for a smoother swing and fewer injuries:
- Torso Twists: These work the core and improve rotational flexibility — a must for that backswing.
- Hamstring Stretches: Keep your legs flexible for better hip rotation and more fluid movement.
- Yoga: Don’t roll your eyes. Downward dog and pigeon poses are great for the hips and shoulders.
The key is combining these elements in a way that fits your schedule. 20-30 minutes, three times a week, focusing on one area each session, makes a real difference without overwhelming your calendar.
Building Your Golf Fitness Routine
Let me share a quick story about my first attempt at a golf fitness routine.
Picture me, full of motivation, trying to do every exercise I’d ever seen on YouTube in one session.
Two days later, I could barely lift my coffee cup, let alone a golf club.
Learn from my mistakes – here’s how to build a balanced fitness routine for golf.
Assess Your Current Fitness Level
Before you dive in, let’s figure out where you’re starting from.
No fancy tests needed – just some simple checks:
Try holding a plank. You’re off to a good start if you can hold it for 30 seconds without shaking like a leaf in a hurricane.
Touch your toes (or at least wave to them from a distance – we all start somewhere). This will give you an idea of how tight your muscles are. Think hamstrings, quads and glutes. All of these muscles play a major role in your golf game.
Walk nine holes. If you’re not ready to trade your cart for a rocking chair afterwards, that’s your baseline. This will give you an idea of how fit you are. Some people make it to hole 4 and need a rest, while others can walk for days without feeling tired.
Set Realistic Goals
Now, about those goals.
Forget about trying to match Rory McIlroy’s workout routine. Let’s set some realistic targets that won’t make your body hate you after:
Week 1-2: Hold a plank for 45 seconds without your arms turning into spaghetti
Week 3-4: Touch those toes (they’ve missed you)
Week 5-6: Walk 18 holes while still having enough energy to embellish your score at the 19th hole
Design a Weekly Plan
Here’s a schedule that works for those of us who don’t live at the gym:
Monday: Strength work (20-30 minutes)
– Because Monday’s tough enough without overdoing it
Wednesday: Cardio (30 minutes)
– The middle of the week needs some energy
Friday: Flexibility (15 minutes)
– Loosen up for weekend golf
Weekend: Golf or light exercise
– Preferably golf, because that’s why we’re doing all this
Rest days: Tuesday, Thursday, and one weekend day
– Your body will thank you, and so will your family
Track your progress the same way you track your handicap – with a mix of hope and honesty.
I keep a simple note on my phone:
- How long I exercised
- What felt good (and what didn’t)
- Whether I can still lift my arms afterwards
The goal isn’t perfection – it’s progress.
Common Golf Fitness Mistakes to Avoid
After spending three years fine-tuning my golf fitness routine (and making plenty of mistakes along the way), I’ve identified the key pitfalls that can derail your progress.
Here’s what I’ve learned along the way.
Overtraining and Injury
The biggest mistake I see?
Trying to transform into Tiger Woods overnight. Here’s what overtraining looks like:
- Your swing feels weaker, not stronger
- Your muscles are constantly sore
- You’re too tired to complete your usual practice routine
The fix is simple: Start with two 30-minute sessions per week. That’s enough to see improvement without overwhelming your body. Trust me, your golf game needs you fresh, not exhausted.
Neglecting Form
Doing an exercise wrong isn’t just ineffective – it can hurt your game (and you).
Take the rotational exercises we talked about earlier. When I first started, I spun like a top, thinking more rotation meant more power. Instead, I developed interesting new ways to slice the ball (only kidding).
My solution:
- Start with basic movements by focusing on Golf Basics to build a strong foundation.
- Master proper form before adding weight or speed
- Consider one session with a fitness professional who understands golf
- Use your phone to record and check your form
Not Staying Consistent
Consistency beats intensity every time. Think of it like your putting practice – twenty minutes daily works better than a four-hour marathon session once a month.
A realistic approach:
- Pick three days a week you can definitely commit to
- Schedule your workouts like you would a tee time
- Keep sessions under 45 minutes
- Focus on quality over quantity
Neglecting Recovery
Recovery isn’t just about sitting on the couch (though that has its place). Here’s what proper recovery looks like:
- Light stretching on rest days
- Getting enough sleep (crucial for muscle repair)
- Staying hydrated throughout the day
- Taking a full rest day between strength sessions
Your body needs time to adapt to new movements, just like learning your golf swing.
What It Comes Down To
Incorporating fitness into my routine has not only helped my golf game but also made me feel better overall.
More strength, better flexibility, and increased endurance have all led to longer drives, more consistency, and less fatigue.
Stay consistent, take it slow, and before you know it, your game will be sharper — and you’ll be feeling great while doing it.